-Row for calories
-Kettle Bell uppercuts (53/35#)
-Ring push ups
-Wall Ball Shots (20/16#)
-Box Jumps (30/24 inch)
-Sit Ups
HERE IS HOW OUTPUT WORKS!
Athlete will stay at each station for 4 minutes. The work/rest ratio changes every minute.
Minute 1 = 50 sec work/10 sec rest
Minute 2 = 30 sec work/30 sec rest
Minute 3 = 40 sec work/ 20 sec rest
Minute 4 = 50 sec work/10 sec rest
Note: 20 sec to switch stations with 10 sec rest at end of minute 4 = 30 seconds rest in between rounds
2 Comments
Awesome workout! I’m surprised that I went twice today. Also how I did better my second time around than my first!
Dear HEW Corporate,
We have a brand-new center, the WODs are butt-kicking, our clients? They’re simply divine;
But Jenna & I must tell you, after completing Saturday’s WOD, we’re feeling not-so-fine!!!!!
Today we took on the challenge and partnered up to get it done
We each must’ve run a 5K while the other enjoyed movement fun…
Slambells, pullups, pushups, squats, and swings
Oh, I think I’ll be having nightmares about those things!
100, 150, 200, 250, 300….now I can’t get out of bed…
So sorry, HEW Stuart, but Jenna and I are calling in DEAD!!!
A big Burpee cheer to ALL who took on the Saturday WOD…you are all my heroes! Thanks to Jenna, my amazing partner & awesome coach! I’d still be there on those Pullups if it weren’t for you
!